Single-Leg Deadlift

Single-Leg Deadlift shows average weight and strength standards as a reference for full body. Primary muscles: Hamstrings, Gluteus maximus, Erector spinae.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 140 lb

Women 61 lb

Single-Leg Deadlift: Average weight [1RM]

Level
Beginner	20 lb	19 lb
Novice	65 lb	37 lb
Intermediate	140 lb	61 lb
Advanced	244 lb	91 lb
Elite	370 lb	125 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	1	19	63	130	218
120	4	27	76	149	242
130	7	35	89	168	266
140	11	44	103	186	289
150	15	53	116	204	311
160	20	62	129	221	332
170	26	71	142	238	352
180	31	80	155	255	372
190	37	89	168	271	392
200	43	98	180	286	411
210	49	107	192	302	429
220	56	117	204	317	447
230	62	126	216	332	465
240	68	134	228	346	482
250	74	143	240	360	498
260	81	152	251	374	515
270	87	161	262	388	530
280	94	169	273	401	546
290	100	178	284	414	561
300	106	186	294	427	576
310	113	195	305	439	591

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	55	119	208	315
20	19	63	136	238	360
25	20	65	140	244	370
30	20	65	140	244	370
35	20	65	140	244	370
40	20	65	140	244	370
45	19	61	133	231	351
50	17	58	125	217	329
55	16	53	115	201	304
60	15	49	105	183	278
65	13	44	95	166	251
70	12	39	85	149	225
75	11	35	76	133	201
80	10	32	68	119	180
85	9	28	61	106	161
90	8	25	55	96	146

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	12	26	47	73	103
100	14	29	50	77	108
110	16	31	53	80	112
120	17	33	56	84	116
130	19	36	59	87	120
140	20	38	61	91	124
150	22	39	64	94	127
160	23	41	66	96	131
170	24	43	68	99	134
180	26	45	70	102	137
190	27	46	72	104	140
200	28	48	74	106	142
210	29	50	76	109	145
220	31	51	78	111	148
230	32	53	80	113	150
240	33	54	82	115	152
250	34	55	83	117	155
260	35	57	85	119	157

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	31	52	77	106
20	19	36	59	88	122
25	19	37	61	91	125
30	19	37	61	91	125
35	19	37	61	91	125
40	19	37	61	91	125
45	18	35	58	86	118
50	17	33	54	81	111
55	16	30	50	75	103
60	15	28	46	68	94
65	13	25	41	62	85
70	12	22	37	55	76
75	11	20	33	49	68
80	9	18	30	44	61
85	8	16	27	40	55
90	8	14	24	36	49

Group	Muscles
Primary muscles	Hamstrings, Gluteus maximus, Erector spinae
Secondary muscles	Quadriceps, Adductors
Stabilizers	External obliques
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	1	19	63	130	218
120	4	27	76	149	242
130	7	35	89	168	266
140	11	44	103	186	289
150	15	53	116	204	311
160	20	62	129	221	332
170	26	71	142	238	352
180	31	80	155	255	372
190	37	89	168	271	392
200	43	98	180	286	411
210	49	107	192	302	429
220	56	117	204	317	447
230	62	126	216	332	465
240	68	134	228	346	482
250	74	143	240	360	498
260	81	152	251	374	515
270	87	161	262	388	530
280	94	169	273	401	546
290	100	178	284	414	561
300	106	186	294	427	576
310	113	195	305	439	591

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	55	119	208	315
20	19	63	136	238	360
25	20	65	140	244	370
30	20	65	140	244	370
35	20	65	140	244	370
40	20	65	140	244	370
45	19	61	133	231	351
50	17	58	125	217	329
55	16	53	115	201	304
60	15	49	105	183	278
65	13	44	95	166	251
70	12	39	85	149	225
75	11	35	76	133	201
80	10	32	68	119	180
85	9	28	61	106	161
90	8	25	55	96	146

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	12	26	47	73	103
100	14	29	50	77	108
110	16	31	53	80	112
120	17	33	56	84	116
130	19	36	59	87	120
140	20	38	61	91	124
150	22	39	64	94	127
160	23	41	66	96	131
170	24	43	68	99	134
180	26	45	70	102	137
190	27	46	72	104	140
200	28	48	74	106	142
210	29	50	76	109	145
220	31	51	78	111	148
230	32	53	80	113	150
240	33	54	82	115	152
250	34	55	83	117	155
260	35	57	85	119	157

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	31	52	77	106
20	19	36	59	88	122
25	19	37	61	91	125
30	19	37	61	91	125
35	19	37	61	91	125
40	19	37	61	91	125
45	18	35	58	86	118
50	17	33	54	81	111
55	16	30	50	75	103
60	15	28	46	68	94
65	13	25	41	62	85
70	12	22	37	55	76
75	11	20	33	49	68
80	9	18	30	44	61
85	8	16	27	40	55
90	8	14	24	36	49

Single-Leg Deadlift

Average weight: Intermediate

Single-Leg Deadlift: Average weight [1RM]

Single-Leg Deadlift: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	1	19	63	130	218
120	4	27	76	149	242
130	7	35	89	168	266
140	11	44	103	186	289
150	15	53	116	204	311
160	20	62	129	221	332
170	26	71	142	238	352
180	31	80	155	255	372
190	37	89	168	271	392
200	43	98	180	286	411
210	49	107	192	302	429
220	56	117	204	317	447
230	62	126	216	332	465
240	68	134	228	346	482
250	74	143	240	360	498
260	81	152	251	374	515
270	87	161	262	388	530
280	94	169	273	401	546
290	100	178	284	414	561
300	106	186	294	427	576
310	113	195	305	439	591

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	55	119	208	315
20	19	63	136	238	360
25	20	65	140	244	370
30	20	65	140	244	370
35	20	65	140	244	370
40	20	65	140	244	370
45	19	61	133	231	351
50	17	58	125	217	329
55	16	53	115	201	304
60	15	49	105	183	278
65	13	44	95	166	251
70	12	39	85	149	225
75	11	35	76	133	201
80	10	32	68	119	180
85	9	28	61	106	161
90	8	25	55	96	146

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	12	26	47	73	103
100	14	29	50	77	108
110	16	31	53	80	112
120	17	33	56	84	116
130	19	36	59	87	120
140	20	38	61	91	124
150	22	39	64	94	127
160	23	41	66	96	131
170	24	43	68	99	134
180	26	45	70	102	137
190	27	46	72	104	140
200	28	48	74	106	142
210	29	50	76	109	145
220	31	51	78	111	148
230	32	53	80	113	150
240	33	54	82	115	152
250	34	55	83	117	155
260	35	57	85	119	157

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	31	52	77	106
20	19	36	59	88	122
25	19	37	61	91	125
30	19	37	61	91	125
35	19	37	61	91	125
40	19	37	61	91	125
45	18	35	58	86	118
50	17	33	54	81	111
55	16	30	50	75	103
60	15	28	46	68	94
65	13	25	41	62	85
70	12	22	37	55	76
75	11	20	33	49	68
80	9	18	30	44	61
85	8	16	27	40	55
90	8	14	24	36	49